2141: How to Build the Glutes & Hamstrings When Nothing Seems to Work, the Importance of Adjusting Caloric Intake Based on Activity & More (Listener Live Coaching)
In this episode, Sal, Adam & Justin coach three Pump Heads via Zoom and discuss topics such as effective communication, Magic Spoon cereal, ketamine therapy, Dave Portnoy's win, duration of sex, quad dominance, and building muscle for fat loss.
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Quick takeaways
Ketamine therapy allows individuals to explore suppressed emotions and facilitates personal growth through cathartic release.
Ketamine therapy encourages individuals to freely wander their minds, leading to intense emotions and confronting long-standing issues.
The aftermath of a ketamine therapy session brings increased self-awareness and insight into thought patterns for continued personal growth.
To fix quad dominance, prioritize glute and hamstring exercises, reduce quad-dominant movements, and focus on single-leg exercises to achieve balance in the lower body.
Deep dives
Ketamine therapy: A journey into the depths of emotions
During a ketamine therapy session, the individual shares their intention with the therapist before taking the dose and lying back with an eye mask and noise-canceling headphones. As the ketamine takes effect, the individual begins to delve into deep emotions and thoughts, sometimes resulting in intense crying and the release of pent-up emotions. The therapy session lasts for about 15 minutes, followed by a second dose for further exploration. The experience can be challenging but necessary for processing suppressed emotions. The therapy aims to bring awareness and facilitate personal growth, acknowledging that completing the emotional cycle is essential. Post-therapy, individuals may have a heightened sense of emotional awareness and an increased willingness to confront difficult emotions.
Reflections on the experience
The ketamine therapy session can be emotionally heavy, allowing individuals to explore deep-seated emotions and experiences they may not typically address. The therapy aims to reveal difficult emotions that have not been fully processed, allowing for a cathartic release. After the session, individuals may have a sense of relief, increased emotional awareness, and a desire for personal growth. While the initial session may be challenging, many individuals find value in continuing the therapy to further explore their emotions and support their journey of healing and growth.
Comparing ketamine therapy to other treatment methods
Ketamine therapy offers a unique approach to emotional healing by providing a safe space to confront suppressed emotions. Unlike other therapies, such as EMDR, which allow individuals to steer the session's direction, ketamine therapy encourages individuals to let their minds wander freely. This freedom can lead to experiencing intense emotions and confronting long-standing issues. While the therapy session may not provide immediate resolution or a complete transformation, it opens the door to continued personal growth and self-reflection.
Navigating the aftermath of ketamine therapy
The aftermath of a ketamine therapy session can be emotionally and mentally challenging, with individuals continuing to process the emotions that surfaced during the session. The therapy may bring about increased self-awareness and insight into thought patterns and behaviors that need addressing. While reactions may vary, it is important to acknowledge the journey is ongoing, with the potential for future sessions to further explore emotions and facilitate continued personal growth.
Addressing Quad Dominance
The caller is concerned about quad dominance and wants to know if it's possible to permanently fix it. She mentions playing softball and feeling her quads dominate during exercises. The trainers suggest prioritizing glute and hamstring exercises at the beginning of workouts, such as hip thrusts and deadlifts. They also recommend focusing on single-leg movements and cutting down on quad-dominant exercises. The trainers suggest incorporating these changes into regular workouts and trigger sessions for a holistic approach to building balance in the lower body.
Building Muscle without Caloric Increase
The caller wants to know if it's possible to build muscle without increasing calories. She currently eats around maintenance (2,200-2,400 calories) and wants to experience the benefits of a muscle-building phase without adding extra calories. The trainers suggest starting each lower-body workout with glute and hamstring exercises to prioritize those muscles. They also recommend reducing volume in quad-dominant exercises and focusing on posterior chain movements. Additionally, they suggest adding single-leg deadlifts to the routine and gradually increasing weights and intensity over time.
Trigger Sessions and Everyday Life
The caller asks if there are any additional things she can do in her everyday life or during trigger sessions to activate her glutes and hamstrings more. The trainers recommend exercises such as frog pumps, bodyweight hip thrusts, single-leg toe touches, lateral tube walks, and isometric glute squeezes. They suggest incorporating these exercises into trigger sessions and paying attention to hip and ankle mobility to improve stabilization and glute activation.
In this episode of Quah (Q & A), Sal, Adam & Justin coach three Pump Heads via Zoom.
Mind Pump Fit Tip: Don’t miss the forest for the trees. Make sure you communicate in effective ways. We are losing the war. (2:39)
Magic Spoon is a great option if you're going to take one step toward a better direction. (30:31)
Sal’s on the mend. (32:51)
An update from Sal on his first Ketamine therapy session. (40:41)
What a WIN for Dave Portnoy. (55:01)
How long should sex last? (57:42)
Following up on the viral plane lady. (1:02:06)
Sal’s experience with Entera so far. (1:03:35)
Some people should NOT be parents. (1:07:20)
Shout out to Paul Chek. (1:11:08)
#ListenerLive question #1 - What else can I do to drop body fat if I am limited by movement and steps to help create a caloric deficit? (1:12:30)
#ListenerLive question #2 - Can I use the winter months when my steps go down by maybe 1/4 to a 1/2 of what they are during the summer to bulk, without having to put much thought into it? I want to take advantage of building muscle as much as I can to have a long healthy life and be active with my children. (1:23:55)
#ListenerLive question #3 - Is it possible to permanently fix my quad dominance? What can I do in my workouts and/or everyday life to fix my quad dominance and activate my glutes and hamstrings more so I don’t keep reverting to utilizing only my quads for certain moves? (1:30:37)
Visit Magic Spoon for an exclusive offer for Mind Pump listeners!
Visit Entera Skincare for an exclusive offer for Mind Pump listeners! **Promo code MPM at checkout for 10% off their order or 10% off their first month of a subscribe-and-save.**
